AO: Terminus
QiC: Gates
Pax Count: 7
Pax List: Bleeder, Gates, ROMEO, Smalls, Soft Hands, Tofu, Vertigo
FNG Count: 1
Downrange:
YHC was still recovering from Thursday’s back bruising Leprechaun Hunt beatdown at The Rig when today’s beatdown was planned. So a leg focused session was in store for those that joined in the gloom. A quick scan of the exicon was my inspiration (and as Smalls commented at the end of the workout, I only made it through the “As”…but that just means more opportunities for a future beatdown!).
Warm up:
20 IC SSH, 20 IC IW, 15 IC Weed Pickers, 10 IC 4 ct Merkins, 15 IC 4 ct Mtn Clibers, 15 IC low slow squat, OYO Arm Circles, 20 IC SSH
The Thang:
Mosey to the flagpole overlook/Stonehenge 1
- Done in succession with no rest — 20 Squats, 20 Box Jumps, 20 Lunges (10 each leg), 20 Split Jacks (10 each leg forward). Rinse and Repeated 3 times
Mosey to circle by gazebo bridge
- IC 20 Dips
- 10 OYO Animal Style Squats
Mosey to stairs on the way to Coupons under Park Bridge – time to get some focus on calves
- OYO: 20 Calf Raises, 20 toes in, 20 toes out, 20 Left leg only, 20 Right leg only
Mosey to under Park Bridge
- Quick Partner Set – one partner runs to top of stairs going to top of Park Bridge while other partner does exercies, handoff when 1st partner back from run
- 50 Coupon Thrusters
- 50 Coupon Romanian Dead Lifts
- 50 Coupon Rows
Mosey up stairs to top of Bridge
- Apple Turnover
- Starting at 1st light post on bridge, bear crawl to next light post then crab walk to next light post then switch back to bear crawl to get to the last light post on bridge
- On the way back we “flipped” it to a Hot Apple Turnover swapping out with crawl bear and reverse crab walk
Mosey back to start point
Attempted a Bruce Lee for Mary but time called at exercise 4 (Heel Touches)
CoT:
- Welcomed FNG Bleeder
- New AO, The Beaach, launching in Brookhaven this Tuesday at 5:30 a.m. Calling all Brookhaven Sad Clowns
- Prayers for men to be encouraged to lead and serve and for wisdom for Soft Hands family in how to help in Ukraine
Naked Man Moleskin:
Welcome Bleeder (he earned it with a scuffle with the bridge); Smalls F3 super power is the crab walk (blazing fast).